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Dumbbell Fly

Umakhi woMsebenzi

Inhloko yeziNdawoIhanyoko
IdivayisiMigergo
Imimiselo eqhaphoPectoralis Major Clavicular Head, Pectoralis Major Sternal Head
Amashwa eqhaphoBiceps Brachii, Deltoid Anterior
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Ukuxhumana kwe Dumbbell Fly

Dumbbell Fly ndi masewera olimbitsa thupi omwe amayang'ana minofu ya pachifuwa, makamaka minofu yayikulu ya pectoralis, ndi minofu yachiwiri monga mapewa ndi biceps. Ndizoyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa amatha kusinthidwa kukhala magawo osiyanasiyana olimbitsa thupi. Kuchita masewera olimbitsa thupi ndi kopindulitsa kwa iwo omwe akufuna kupititsa patsogolo mphamvu za thupi lawo, kusintha matanthauzo a minofu, ndikulimbikitsa kaimidwe kabwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Dumbbell Fly

  • Kwezani manja anu pamwamba panu ndi kupinda pang'ono m'zigongono ndipo zikhato za manja anu zikuyang'anizana.
  • Pang'onopang'ono tsitsani manja anu kumbali ya thupi lanu mu arc yaikulu mpaka mutamva kutambasula pachifuwa chanu.
  • Gwirani kamphindi pansi pa kayendetsedwe kake, kenaka bweretsani ma dumbbells pamodzi pamwamba, pogwiritsa ntchito njira yofanana ya arc.
  • Bwerezaninso kubwereza uku kwa kuchuluka komwe mukufuna kubwereza, kuonetsetsa kuti mukupindika pang'ono m'miyendo yanu nthawi yonse yochita masewera olimbitsa thupi.

Izinto zokwenza Dumbbell Fly

  • **Yesetsani Kuyenda Kwanu:** Pewani chiyeso chogwiritsa ntchito mphamvu kuti mukweze masikelo. Kuwuluka kwa dumbbell kuyenera kukhala koyenda pang'onopang'ono komanso koyendetsedwa, pokwera komanso potsika. Kusuntha kwa Jerky kungayambitse kupsinjika kwa minofu kapena kuvulala.
  • **Sankhani Kulemera Koyenera:** Kulakwitsa kwina kofala ndiko kugwiritsa ntchito zolemetsa zolemera kwambiri. Izi zingayambitse mawonekedwe osayenera komanso kuvulala komwe kungachitike. Yambani ndi zolemera zopepuka ndipo pang'onopang'ono onjezerani pamene mphamvu zanu zikukula. Ngati simungathe kusunga mawonekedwe olondola, zolemera zimakhala zolemera kwambiri.
  • **Sungani Mawondo Anu Mowongoka:** Mukakweza zolemera, onetsetsani

Dumbbell Fly Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Dumbbell Fly?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Dumbbell Fly. Komabe, ndikofunikira kuti tiyambe ndi zolemera zopepuka ndikuyang'ana mawonekedwe oyenera kuti musavulale. Ndibwinonso kukhala ndi mphunzitsi kapena katswiri wodziwa masewera olimbitsa thupi kuti awonetsetse kuti masewerawa akuchitika moyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Dumbbell Fly?

  • Decline Dumbbell Fly: Mtunduwu umachitika pa benchi yocheperako, kulunjika kumunsi kwa chifuwa.
  • Flat Bench Dumbbell Fly: Uwu ndiye mtundu woyeserera womwe umachitikira pa benchi lathyathyathya, kugwira gulu lonse la minofu ya pachifuwa.
  • Ima Dumbbell Fly: Kusinthaku kumachitika kuyimirira ndipo makamaka kumayang'ana pachifuwa ndi minofu yam'mapewa.
  • Ntchentche ya Bent-Over Dumbbell: Mtunduwu umachitika mopindika, ndikuwunika kwambiri minofu yakumtunda ndi mapewa.

Izinto zokufunda ezishisa ezivumelekile Dumbbell Fly?

  • The Barbell Bench Press imathandizira Dumbbell Fly polunjika minofu ya pectoral kuchokera kumbali ina, kulola kulimbitsa thupi mozama pachifuwa.
  • The Incline Dumbbell Press ndi ntchito ina yabwino kwambiri yomwe imathandizira Dumbbell Fly, chifukwa imayang'ana minofu ya pachifuwa chapamwamba, kupereka mphamvu ndi chitukuko chokwanira pachifuwa chonse.

Amaxabiso angamahlekwane kanye Dumbbell Fly

  • Kulimbitsa thupi kwa Dumbbell Fly
  • Kuchita masewera olimbitsa thupi pachifuwa ndi ma Dumbbells
  • Zochita za Dumbbell pachifuwa
  • Zochita zowuluka pachifuwa
  • Zochita zolimbitsa chifuwa
  • Njira ya Dumbbell Fly
  • Momwe mungapangire Dumbbell Fly
  • Dumbbell pachifuwa kulimbitsa thupi kunyumba
  • Dumbbell Fly kwa minofu ya pectoral
  • Zochita zabwino kwambiri za Dumbbell pachifuwa.